2018 Cycle 3 – Week 4 Day 5

Warm-up
Warm-up
Floss Wrists
4 Steady Rounds:
:30 Squat Hold
12 Overhead Walking Lunge Steps w/ Plate

Weightlifting
Squat Snatch (4 x 5 @ 70-75%)
Jog 800m for rest

Metcon
Metcon
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs

Intravel
Metcon
EMOM for 20 Minutes
Row 250/200m
12 Dumbbell Ground to Overhead 50/35lbs each hand
Alternate Movements.